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Training Log Archive: stig of the dump

In the 7 days ending Nov 27, 2016:

activity # timemileskm+m
  Road Running3 2:55:00 24.85(7:02) 40.0(4:23)
  Trail Running2 2:40:00 17.46(9:10) 28.1(5:42)
  strength3 1:31:00
  Orienteering1 58:00 3.91(14:49) 6.3(9:12)
  Total9 8:04:00 46.23 74.4
  [1-5]6 6:33:00

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MoTuWeThFrSaSu

Sunday Nov 27, 2016 #

9 AM

Trail Running long 1:45:00 [1] 16.2 km (6:29 / km)

Saturday Nov 26, 2016 #

8 AM

strength (redcord) 31:00 [0]

Friday Nov 25, 2016 #

2 PM

Trail Running (hilly) 55:00 [1] 11.9 km (4:37 / km)

Trying to hold under 5 min km's where possible.

Thursday Nov 24, 2016 #

6 PM

Orienteering (night) 58:00 [1] 6.3 km (9:12 / km)

Wednesday Nov 23, 2016 #

5 AM

strength (redcord) 30:00 [0]

8 PM

Road Running warm up/down 15:00 [1] 3.2 km (4:41 / km)
shoes: nike P31 B/W

Road Running (fartlek ) 24:00 intensity: (9:00 @1) + (15:00 @3) 6.0 km (4:00 / km)
shoes: nike P31 B/W

2 km up 1km down.

Good short training. Just too much on at the moment just squeezing in what I can.

Road Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: nike P31 B/W

Tuesday Nov 22, 2016 #

8 PM

Road Running (50/50 road-gravel ) 50:00 [1] 10.0 km (5:00 / km)

Easy recovery run after another busy day.

Monday Nov 21, 2016 #

5 AM

strength (redcord) 30:00 [0]

6 PM

Road Running warm up/down 13:00 [1] 2.8 km (4:39 / km)
shoes: nike P31 B/W

Road Running (progression ) 45:00 intensity: (15:00 @1) + (15:00 @2) + (10:00 @3) + (5:00 @4) 12.0 km (3:45 / km)
shoes: nike P31 B/W

Good company with Jonas just shut under foot in places. Good progression and pace.

Road Running warm up/down 18:00 [1] 4.0 km (4:30 / km)
shoes: nike P31 B/W

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